I have a "Desk Job" anyone else?

stayfocus3d

hi and welcome to your health journey, i too have a desk job. and these are some suggestions and things I do to help me. it might help you too. i wake up one hr early and i pop in a aerobics video and do 1mile walk with it. my goal this week is 30 push ups, 15 dips and 30 bridges. that's before me leaving to work. then at lunch time after i eat i go for a 40min walk. maybe you don't have 1hr like i do but you can walk some. 15,20 or 30mins. remember to park your car further so you can get some steps in.

use stairs instead of any elevators. then when i come home i have dinner, then back to either outside for a job/walk or i'll pop in another dvd and do some more aerobics. if you don't to do that. for those that like watching tv. try to jog in place on the commercials, or jumping jacks, squats, lift some weight with your 5lbs or 10lbs dumbells on commercials. what you want to do is get lil workouts in, so your motabolism keeps working all day. you can do it. i have lost 60 lbs before and have had a desk job. and i'm back in losing already since thanksgiving 23 lbs. so yes you can do this and remember you are not alone. there is no excuse you can if you put your mind to it.
me when i first started:


me now:

Rsharpe99

I sin in school all day.

That's the most fascinating quote of the day. It would be awesome if you could elaborate.:noway:

cmira5ol

desk job 40 hours a week.

wyattj99

I too have a desk job. I'm lucky to be part time as well so I get up at 6 am get an hour workout in and a good healthy breakfast before work. As others had mention pack your lunch and snacks and be prepared. I always figure out the day before for dinner 90% of the time. With all the preparing and planning there is no room for junk I also workout at night for another half an hour too. Before coming to MFP I had lost close to 60 lbs and trying to lose a few more while toning. Drink lots of water, get up every hr if you can and move around, do squats in the bathroom if you can, move your feet while at your desk as well. Any type of movement helps!

Bubblecut

Yes I have always had "desk jobs" and a lot of sitting, which is very unhealthy . ... sitting at work, in the car, at home. I have made it a point to keep moving. I get up to talk to people instead of emailing. I try to remember to stand during phone calls instead of sitting. I even try to stand during meetings (sometimes that bugs the other meeting attendees though, so you have to be careful how you do it). On my way home from work in the winter, I stop at the mall and walk a brisk couple of loops around. It all helps--I find I sleep better at night if I keep moving as much as possible. Take the stairs AS MUCH AS POSSIBLE.

Suggestion: purchase a fitbit and wear it! What a difference that has made--it's a constant reminder to strive to reach that 10,000 steps each day.

CJ_Holmes

I feel your pain! When I was younger all my jobs were outdoors and active. It's hard to adjust to the sitting life. I agree with what others have said- mainly that you'll really have to be dedicated with your diet. Also, fit in those little bits of exercise! I try to spend my evenings and weekends on my feet doing active things, and only watch TV when I'm on the elliptical. You can do it!

GothyFaery

I have a desk job and work 10 hour days (5:30 - 3:30) without a lunch break. I don't have a lot of the typical options available to me. I work to far away to walk to work, we don't have stairs in my building, my husband and I car pool so I can't park far away to get more steps in, I have a printer at my desk, no gym offered at work..... I could go on but I won't. I have been able to lose 23 pounds in about 4 months mostly by just watching what I eat. Here's some stuff that I do:

-I try to drink A LOT of water so I go to the bathroom often. I do 10-20 squats everytime I go to the bathroom and 10 "pushups" on the sink.
-I got some of my co-workers in on a planking challenge so we take 15 minutes everyday and see who can plank the longest.
-If I'm explaining something to someone, I try to stand instead of sitting.
-I pack my breakfast, lunch and a snack everyday.
-I keep 50 calorie mixes of chocolate and caramel at my desk (made the mix by putting together melting caramel and chocolate chips) to keep me away from the vending machine if I need sweets.
-If I'm really hungry and it's not near my normal eat times, I will have a big cup of tea with a tiny bit of lemon and honey.

SpicyBaconCake

So, I'm stealing the idea of squats and counter pushups each time I empty my bladder. And came up with an idea of my own... I'm a smoker, so three times a day on break and lunch, I go out for a smoke. I work on the first floor.
I will be going to the south stairs and climbing to the third floor, walking to the north stairs and go down to ground for the smoking area. If the timing of this works out OK, I might go reverse to return to my desk too.
So, there's another idea, stairs are awesome right?

Not sure how to log all that though, any ideas? maybe count the stairs up and down and log how many stairs I climb a day? hmm

fortworthbret1

Count me in too.

For 20 years, the same type of job. Pays the bills, but is hell on the body if I let it be (I did, thats why I'm here).

mjglantz

I have a desk job too. I work in an office park so I can walk during the day. About two years ago I bought a pedometer and started tracking my steps. routing M - F is to walk to the end of the block and back before driving to work (about 8/10 of a mile). I park my car far from the entrance and walk all the way around the buildling. In the morning I take a 10 -15 mins break and walk and do the same after lunch. It is a rare day that I can't find a couple of 10 - 15 mins breaks. That's all the exercise I did initially and lost about 50 pounds that way.
Walking is great and easy to do. The pedometer helps me keep on track. Mine is from Omron and also tracks aerobic steps if you are walking briskly for at least 10 mins.

theoncomingstorm60

I'm in the same boat. I sit in a cube all day. I'm not a morning person, so I'm going to plan my workouts in the evening.

aplatt41

I have a DESK JOB to! 40hrs a week and then I own my own photography business so I spend more time on my butt editing pictures! Not fun at all! But making some changes with food and also adding the exercise! Good luck! You can do it

run_way

I sit at a desk all day as well. I work out 3 days a week (Friday, Sunday, Tuesday) in the mornings because it's the only way I can carve out the time. I always keep a pair of tennis shoes and socks in a drawer and can often find a coworker to take a quick lunch walk with me, not every day but at least a couple days a week when it's nice out. I also replaced my desk chair with a Swiss Ball, I got it mainly because it is supposed to help improve your posture, but I can tell at the end of the day it keeps my core engaged, added bonus!

ameteorsink

I have a desk job and just started taking walks at my breaks and lunch. It's definitely hard with all the birthday parties and potlucks, but it can be done! I'm sure there is someone else you work with that might like to join your walks

Mrsum3

I have a desk job. The first thing I do when I get home is change out of my work close and jump on that treadmill for at least an hour. I have three kids, 20, 17, 12 that keep me really busy as well.

It's possible. you can do it, we are here to support you! feel free to add me.

RockerDood

I've had a desk job for the past 13 years and during that time I gained 60lbs. However, 6 months ago I finally decided to do something about. Completely changed my diet and started doing the Focus T25 program. I've lost 16lbs and I'm continuing to lose weight. Aiming to lose another 15-20bs. I sit at my desk for 8 hrs a day but after that it's 25 minutes of intense cardio every day. Seems to be doing the trick although I think my diet is playing the biggest role in my weight loss.

kids183

Hi! I sent you a friend request! I've been working my desk job for 14 years. I hit the gym during lunch when I can (or after work when I can't - though after isn't ideal). I find that my diet is easier to maintain at work than it is at home.

It IS possible and we can do it!

lizyoface

Hey girl, I recently switched positions in my job from running around a hospital to spending most of my day in front of a computer. It is a BIG adjustment - trust me! Personally, I've found that my weight lost has really been jump started by tracking my foods...sure, its hard to do in the beginning, but have a meal planning day (Sunday!) to get all of your meals scheduled or pre-made for the work week makes a huge difference. They say, its all about planning to succeed Keep positive and you can make it happen for yourself!

TheEffort

I spend most of my day behind a desk...it's what you do away from your desk that matters.



Good luck on your journey.

melzielkie

Everyone has me sooo positive now that I will be able to do this! I always make sure I print to the farthest printer just so I can get in a few extra steps every time lol & eventually they will all add up! Thanks everyone for the tips & advise!

I also print to the farthest printer! Any excuse I can find to get up and walk a bit I take it! I also drink a lot of water at work so I do 10 jump squats everytime I hit the little girls room! May seem silly but when you pee 10 times a day at work that's an extra 100 jump squats on top of your regular exercise routine!

Nerdycurls

When I had a desk job, what I did was spend every moment I could on my feet. I would take care of files standing up by the printer or at the file cabinet. I would offer to get my coworker's work from them from the printer so I had an excuse to get up and walk. I'd walk during my breaks and use half of my lunch to go for a walk.

It's also important to prepare your body in a way where you burn more calories even sitting down. Strength training really helps.

theprettyone1010

I have a desk job and I just received a standing workstation from my employer. If your company has this option, you should take it! You can stand or sit while you work throughout the day, which is a great way to keep your muscles engaged throughout the day. If not, then it's important to exercise before or after work (some people workout during lunch). I also agree with other posters that staying within your calorie range is really important if you have a sedentary lifestyle.

NoxDineen

I work 9ish hours a day at a desk. I got a standing desk and now I have little dance parties while I code. I can't sit down at a desk anymore, it feels gross and wrong. It took me a month or so to transition from standing for an hour or two and then sitting for an hour, to standing all the time. The tall chair they got me is now a coat/purse rack behind me.

You can get a standing desk at Ikea for around $200 so there's pretty much no reason not to have one. I also strongly recommend a foam standing mat, they make a world of difference. (On my team we now have 5 people who work standing, only 4 who still sit.)

Shelley6591

Desk job here too, 8 hours a day sitting, I try to move around as much as I can but the office is only so big. Log calories and try to work out when you're not working or try to get out to walk at lunch/break. I lost 60 since last year, 40 since July, it's doable! Good luck!

hadirk

I have a desk job too, I started my journey last December , I'm aiming for 50lb loss by June and a goal of 102lb in total.

Deipneus

See if you can do your work standing up for stretches of time. I have done this and it was great for overall health. You can also request that your employer provide a standing-up work station, if that is possible. those are available in the market.

Good idea and it might work. Employers today are all in on investing in employee health so as to save on insurance premiums. I have a stand up and a sit down desk and use them both but I prefer to stand most of the time.

jnb143

I also have a desk job and was able to lose all the weight I wanted to. Your diet is going to be most important here. Make sure you're staying within your calorie limits and you should see the weight come off. I have a hard time not snacking at my desk, but I try to bring some healthy snacks from home and drink tea or chew gum when I'm feeling hungry. I plan all my meals in advance and pack them the night before. You can do it!!

I have one as well! I agree with the above! Do all of these things!
This may even seem weird, but when I go to the bathroom (which is pretty often because I tend to drink A LOT of water) I'll make myself do one of the follwoing: 25-50 jumping jacks, like 10 counter push ups, 10 squats, or something like that. Just to surprise my body! lol I always make it a point to be on my feet as much as I possibly can! I'm also hoping to lose 40 pounds!

Mandi_Nichole85

I sit at a desk every day, all day. I try to take walks and force myself to leave my desk, but it isn't always that easy.
I have a fitbit, and aim for 10,000 steps a day, but sometimes that is a struggle as well.

Pacefit4God

I have a desk job. When the weather permits I walk on my lunch breaks and when it's cold and snowy out I may pop in a Zumba DVD in the conference room (I work in the building alone most days). Get a plan and work the plan!

CaitlinW19

I have a desk job also. I hate the gym, I've made a few small changes in my day that I think have greatly added up.

First, I keep a big refillable water bottle (32 oz) at my desk and sip sip sip all day long. I drink 3 of these during the work day. Makes me have to use the bathroom about once an hour :-) but that gets me up from my desk and moving TONS more.

Second, I made the decision to always use the farthest bathroom from my desk, which also happens to be down two flights of stairs in addtion to the otherside of the building. Now, I go up and down those stairs about 8 tiems a day. At first, I really felt the burn from the extra stairs but I am pretty much used to it now. My legs and glutes feel a lot stronger just from this small change.

I try to walk 10,000 steps a day and I would guess these two changes at least double the amount of activity I get during the workday. When it get's nice out again I'll start walking around the building for short breaks also. Then I should hit my goal every day.